WOD
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CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 17, 2023
PPLAdmin
February 16, 2023
CrossFit – Fri, Feb 17
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb
CrossFit Games Open 23.1 Teens RX (Ages 14-15) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-overbar pull-ups
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-overbar pull-ups
F: 10lb ball to 9ft target, 45lb
M: 14lb ball to 10ft target, 65lb
CrossFit WOD, February 16, 2023
PPLAdmin
February 15, 2023
CrossFit – Thu, Feb 16
Mobility
<p>Child’s Pose</p><p>Scorpion</p><p>Wrist</p><p>Down dog</p><p>Pigeon</p><p>Frog</p><p>Straddle</p>
Skill Work
<p>First lets do a 20 Minute easy Bike or Row Then Practice a movement at a low intensity. This is an opportunity to get some reps in on a movement you might be feeling nervous about without smoking any particular part of your body.</p><p>Some Ideas:</p><p>Wall Walks</p><p>DU</p><p>Handstand Walks</p><p>Pull-ups</p><p>Ring or Bar MU</p><p>Bar Facing Burpees</p><p>Wallballs</p><p>OH Squats</p><p>T2B</p><p>Shuttle Run</p><p>HandstandPush-ups</p>
CrossFit WOD, February 15, 2023
PPLAdmin
February 14, 2023
CrossFit – Wed, Feb 15
Metcon (Time)
<p>In a 15 Minute Window…..</p><p>"Jackie"</p><p>1,000m Row</p><p>50 Thrusters 45/35</p><p>30 Pull-ups</p><p> </p><p>In Time Remaining:</p><p>Heavy Set of 5 Front Squats</p><p>*From the Floor*</p>
<p>Row should take 4:30 or less</p><p>Thrusters should take less than 4:00</p><p>Pull-ups less than 3:00</p><p>Score is time it takes to finish Jackie</p><p>Log your Front Squat</p>
Front Squat (1×5)
CrossFit WOD, February 14, 2023
PPLAdmin
February 13, 2023
CrossFit – Tue, Feb 14
Shoulder Press (3-3-3-2-2-2-1-1-1-1)
<p>Climbing</p><p>Enter heaviest set of 1</p>
Hang Glide (AMRAP – Rounds and Reps)
<p>AMRAP 20:</p><p>4 Dumbbell Hang Power Snatches (each arm)</p><p>6 T2B</p><p>24 DU</p><p> </p><p>Dumbbell: 50/35 lb</p>
<p>Try to move at your maximal sustainable pace throughout.</p><p>DB Hang Snatch: 4 reps on one arm before switching to the other arm. Reps should be completed in :30</p><p>T2B: Reps should take :45 or less</p><p>DU: Reps should take :45 or less</p><p>Score is total Rounds + Reps</p><p>Goal is 10 + Rounds</p>
CrossFit WOD, February 13, 2023
PPLAdmin
February 12, 2023
CrossFit – Mon, Feb 13
3 Position Squat Clean & Jerk (On the 3:00 x 5 Sets:)
<p>Position 1: Pockets</p><p>Position 2: 1-inch above the knee</p><p>Position 3: Floor</p><p>- hold onto the bar for the entire complex.</p><p>-These are allsquat Clean as well</p><p>-The Jerk can be split or push</p>
Metcon (Time)
<p>5 Rounds:</p><p>3 Power Cleans (135/95 lbs)</p><p>6 HSPU</p><p>9 Wallballs (20/14 lbs)</p><p> </p><p>RX 115/85</p>
CrossFit WOD, February 11, 2023
PPLAdmin
February 10, 2023
CrossFit – Sat, Feb 11
Metcon (Time)
<p>Partner WOD</p><p>5 Rounds For Time:</p><p>30 Push-ups</p><p>40 DB Lunges</p><p>50 Cal Row</p><p>DB 50/35</p>
